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Middle Sleep

by Ellen Vora, MD on Dec 2, 2020 / Share

Middle Sleep

We tend to stress when we wake up in the middle of the night– watching the clock and panicking about being tired the next day. But in many instances, waking up in the middle of the night is actually a normal physiologic occurrence called middle sleep. This is a break between two segments of sleep, our “first” and “second sleep.” It’s a time to pee, read, journal, reflect on our dreams, and have sex. The only critical thing is that we do all this by candlelight, in the dark, or wearing blue blocking glasses. Middle sleep is normal, but exposing the brain to artificial blue spectrum light in the middle of the night can confuse our circadian rhythm. So next time you wake up in the middle of the night, consider if this may be the break between two ~4-hour blocks of sleep. Rather than stressing, simply protect yourself from blue light (i.e., don’t look at the phone), and enjoy the hour without pressure to fall back asleep. Most of the time, you’ll get naturally sleepy after about 45-60 minutes.⁠

Is Temperature Affecting Your Sleep

by Ellen Vora, MD on May 18, 2020 / Share

Originally published in mindbodygreen

Sleep

On the proverbial Savannah of evolution, the temperature drops at night. That temp drop is one of several contextual factors that cue us to feel sleepy.

The optimal temperature for sleep is 65 degrees Fahrenheit. I find that anything in the mid to high 60’s works well.

In the spring and fall, my favorite way to keep the bedroom cool at night is to open a window. Added benefits: fresh air, lower electric bill, and better for the planet.

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3 Tips to Prioritize Sleep and Avoid Burnout

by Ellen Vora, MD on Jan 28, 2020 / Share

Originally published in Epsom Salt Council

Anxiety sleep

While both stress and anxiety can contribute to difficulty sleeping, what’s more important is to understand that lack of sleep, which can be due to preventable factors, can dramatically contribute to anxiety and poor stress tolerance. In other words, when we don’t make sleep a priority, we’re contributing to our anxiety and burnout.

Getting a good night’s sleep is the ultimate form of self-care. It’s free, it feels good, and it does more for your health and sense of well-being than any self-care practice out there.

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Sleep Procrastination — How I Finally Stopped

by Ellen Vora, MD on Jan 15, 2020 / Share

Sleep Procrastination

I used to be an epic sleep procrastinator. I knew I should be going to bed around 10pm, but I often decided to finish “one last thing” for work before bed, and I would inevitably stay up just late enough to ensure I would never get enough sleep.

I finally fixed my sleep procrastination with this one simple realization:

That last 30 min of productivity late at night translates to feeling tired the entire next day. Thirty minutes of productivity in exchange for an entire day of squandered productivity. It’s simply not worth it.

With that thought, I have finally learned to shut it down, crawl into my cozy bed early, and feel energized, focused and inspired the entire next day. Try this tonight.

20 Little Changes You Can Make Throughout The Day To Boost Your Mental Health

by Ellen Vora, MD on Jun 11, 2019 / Share

Originally published in mindbodygreen

In honor of Mental Health Awareness Month, I’d love to shed some light on the fact that you are in control of your mental well-being. We’ve been taught that mental health conditions are a genetic chemical imbalance and therefore destiny, but it’s simply not so. Often, it’s all those little decisions we make throughout the day that have the biggest cumulative impact. As a holistic psychiatrist, I can confidently say that the ways you eat, move, and think are far bigger determinants of your mental health than your genes.

Here are 20 steps you can take to empower yourself and elevate your mental wellness. 

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Sleep Like A Caveman

by Ellen Vora, MD on Jun 11, 2019 / Share

Sleep issues are epidemic. When you pay attention to the ways we slept for millennia, you can figure out how to correct the modern causes of insomnia.

The Stress-Busting Tonic This Expert Drinks Nightly For Better Sleep

by Ellen Vora, MD on Jun 9, 2019 / Share

Originally published in mindbodygreen

As a holistic psychiatrist practicing in NYC, I’ve seen firsthand with my patients that what we eat has a huge impact on our stress levelsand sleep quality. The fact is, the typical American diet—which seems to be built on a foundation of sugar, refined carbohydrates, and rosé—isn’t doing us any favors. These are all foods that are rapidly broken down, causing our blood sugar to spike. This spike then triggers our body to release insulin, which shuttles sugar into our cells, thereby causing our blood sugar to crash—and the vicious roller coaster continues.

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Tired But Wired? You Might Be Overtired

by Ellen Vora, MD on Jun 9, 2019 / Share

After having a baby I learned the concept of “overtired” and it has completely changed the way I treat insomnia in adults.

A Crash Course On Improving Sleep (From A Holistic Psychiatrist)

by Ellen Vora, MD on Jun 9, 2019 / Share

Originally published in mindbodygreen

As a holistic psychiatrist practicing in NYC, one of the most common complaints I hear from patients is that they can’t sleep. Some people can’t fall asleep, some can’t stay asleep, others sleep eight-plus hours and still feel tired all day.

I tend to believe in the body’s ability to figure it out and heal…as long as we get out of the way. Our sleep wake cycle is cued by things like light changes, temperature changes, and routine. As you know, modern living comes with artificial light after sunset, consistent indoor temperatures whether the sun is at high noon or long gone behind the horizon, unpredictable schedules, and chronic low-grade stress. You can begin to see how modern living has messed with everybody’s clycles, leaving us all tired but wired at night and dragging ourselves through the day.

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A Doctor’s Top 5 Foods for Better Sleep

by Ellen Vora, MD on Jun 9, 2019 / Share

Originally published in mindbodygreen

Does what we eat really affect our sleep? Short answer: yes. Just as a triple-shot Frappuccino at 9 p.m. would be destructive for your sleep, there are also foods that can help support a good night’s rest.

Here are five great ones I recommend to patients:

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Dr. Ellen Vora

About Me.

Dr. Vora takes a functional medicine approach to mental health–considering the whole person and addressing the problem at the root, rather than reflexively prescribing medication to suppress symptoms.

She specializes in depression, anxiety, insomnia, adult ADHD, bipolar and digestive issues.

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